SwimSwam’s daily swimming workout series is a collection of workouts written by coaches from a variety of backgrounds. All daily swimming workouts have been written using Commit Swimming. The workouts themselves are not indicative of SwimSwam’s or Commit’s views on training. They strictly reflect the opinions of the author swim coach.
Workout Context
- Purpose: Base building
- Target age group: 13-18 years old
- Target level: Age Group (Advanced), National/ Collegiate Level
- Weeks until target meet: 2 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
1 x
1 x 600 @ 8:00 mod 200 free 200 IM K D 200 back 1:20 base
4 x 100 @ 1:30 build each 100 IM order 50 kick 25 drill 25 swim
1 x
4 x 100 @ 1:40 fast kick free w snorkel on R side L side
8 x 25 @ :25 fast kick free w board
8 x 25 @ :35 1/2 lap breast kick fast turn 1/2 lap all out free to wall use kick board
4 x 50 @ :50 all out kick odd breast or fly even free
_______________________________________________________________________________
1 x
1 x 100 free AP @ 1:15 1:20
2 x 150 free AP @ 2:00 2:10
1 x 300 free AP @ 3:30 3:50
16 x 50 free AP-4 @ :40 :45 Paddles REST 2:00
16 x 50 best odd @ 1:00 build fast
4 x [straight thru]
50 free mod
50 best odd kick fast
100 build 25 best odd drill 25 free BP 3rd DPS 50 drill swim best odd
1 x
16 x 25 fast kick @ :25 odd free :30 even best odd
4 x 150 pull free paddles snorkel buoy @ 2:30 fast 2:40 fast
2 x 50 drill best odd mod @ 1:00
4 x 50 swim best odd all out @ 1:00 200 race pace all out
2 x 50 drill best odd mod @ 1:00
4 x 50 swim best odd all out @ :50 200 race pace all out
300 easy do whatever it takes to get in 300 easy
Jeff Kincaid
Senior Program Director, SEVA Seahawks
SwimSwam’s daily swimming workout is powered by Commit Swimming.
Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.
Can Coach decipher his short hand please? Would like to know what all the additional “odd” and other words and their placement means relative to the set.
Phew…thought I was the only one thinking that. AP, AP-4, & BP please.
We’ve asked coach to chime in.
Hi All. best odd = their best stroke. AP is a low-end aerobic repeat speed. (500 ave +6 sec) AP-4 is an aerobic threshold repeat to hold. (AP-4 would be relevant to a mile pace effort) Hope that helps